Preteens attached to their mobile devices are missing out on an important activity: More physical movement, which they need to stay fit.
Dr. Jerold Stirling, who specializes in pediatrics and pediatric sports medicine at Loyola Medicine, said at least 60 minutes of moderate-intensity physical activity most days of the week should be your goal for your children.
If you’re unsure what type of activities to try, Stirling recommends taking a balanced approach.
“Include both aerobic exercise like running, swimming or cycling, and strength training such as bodyweight exercises or using light resistance bands,” he said. “Flexibility exercises, like yoga or stretching, are also important for preventing injuries.”
It’s also imperative to find exercises that children enjoy.
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“Exercise shouldn’t feel like a chore,” Stirling said. “Find activities that they enjoy, whether it’s dancing, swimming, playing sports or simply going for a walk.”
He said as preteens become teens, they may be able to handle more intense workouts.
“They might also develop specific interests in sports or activities,” Stirling said. “It’s important to listen to their preferences and gradually increase the intensity and duration of their workouts. However, it’s essential to avoid overtraining, which can lead to injuries and burnout.”
When helping your preteens develop fitness habits, involving the family can encourage a healthy lifestyle.
Dr. Ramadevi Sankaran, director of pediatrics at NorthShore Health Centers, said when fitness goals become a family affair, it can facilitate positive results. She stresses that parents also can help their children by setting good examples.
“Children learn from modeling rather than lecturing or telling them what to do,” Sankaran said.
For preteens, watching their parents take on different responsibilities can encourage them to do the same things. Sankaran said self-motivation is very important for youth because it can lead to developing healthy habits that they maintain.
“As a whole family, they have to be very active,” she said.
Sankaran said there are many distractions in life, especially for preteens. Some may not be interested in exercising because they would rather focus on social media, video games or other electronic activities.
She said prohibiting preteens from using their devices isn’t the answer.
“Try to find a balance,” Sankaran said. “That is very, very important.”
When it comes to teaching youth about fitness, you can never start too soon.
“The earlier, the better,” Stirling said. “Even toddlers can benefit from physical activity. As they grow older, gradually introduce more structured activities. It’s important to foster a positive relationship with exercise from a young age.”
Sankaran said promoting healthy habits can begin even before a child is born.
She encourages preconception counseling to help parents prepare for children. Sankaran said healthy habits can be ingrained while a mother is pregnant by eating healthy foods and staying active.
“When the fetus is around seven months, they start hearing everything,” Sankaran said. “Don’t watch anything violent. What you hear, what you speak, what you put into your body, everything goes to the baby.”
